Finally found it after digging through some all boxes never opened after my last move.
This is from the “Five Cycle Sprint Training Program for Evelyn Ashford” by Pat Connolly, published in Track & Field Quarterly Review 1984 or 1985, based on presentation she gave at the IX International Track & Field Coaches’ Congress, Santa Monica, July 30 1984.
Cycle 1 Endurance
- total body cardiovascular fitness training
- long runs (1,500-5,000m, 3,000 max. for Evelyn), some timed, some easy
- sand running
- drills (high knee etc.)
- easy weight training, e.g. 1 set 10x each exercise
- different types of games, soccer, volleyball, basketball
- stair running and jumping
- medicine ball
- stretching
Cycle 2 Strength
- heavy weight training
- intervals (walk distance run)
- plyometrics
- fartlek: jog-stride-jog-sprint
Cycle 3 Speed endurance
- step-downs (60-90%), e.g. 500/400/300/200 or 100/90/80/70/60/50/40/20
- step-ups (60-90%), e.g. 100/200/300/400
- pyramids (60-90%), e.g. 200/300/400/300/200 or 20/30/40/50/60/50/40/30/20
- starts & quality repeats, e.g. 4x100 or 4x150
- endless repeats: 10 to 25x 75m flying start (on grass, spikes)
- still do weight training, intervals, fartlek
Cycle 4 Competition (speed)
- competition
- stretch
- rest
- maintenance runs, e.g. 2x300 or 4x150
- clean out runs 400, 800, 1600m (Evelyn 800m under 2.20 day before Brussels). Relaxed but fast to get stifness out of legs.
Cycle 5 Active rest
- jogging
- games
- stretching
Normally this program is spread over one year starts in the fall. After the 1984 trials when Evelyn got injured, the 5 cycles were repeated with each cycle lasting only one week to prepare for the Olympics.
That’s basically it. Regretfully It doesn’t get more specific than this.